SCOTT SONNON - AB TIGHTENING ROUTING

31st December
Spur of the Moment Session
10minATP - Ab Tightening Routine

 


 Info INFO

This is a departure from my current training. Full details of my current stage of training can be found HERE.


Data DATA       

  10minATP - 31st December 2014

 
   10minATP

 
  MOD INTENSITY Waking Heart Rate  
  TRAINING 49  
           
  Target H/R Rate of Perceived  
  Not Applicable RPT RPE RPD  
  Numbers rounded up/down 8.0 5.5 3.0  
           

 


  Thoughts ADDITIONAL NOTES / THOUGHTS   

Last one for this year :)

BRING THE POWER - NO & LOW INTENSITY TRAINING

17th November - 31st December
6 Degrees of Freedom
No & Low Intensity

 

 


 Info INFO

Full details of this current stage of training can be found HERE.

I've decided to create just one sheet for the NO and LOW training sessions, which I will update as and when a session occurs. I'm not following the 4-Day wave on this one, so things will be a little different for the next 6 weeks. This does not mean that NO and LOW training will diminish. It just means there may not be dedicated NO and LOW days, but NO and LOW training sessions on days that are not no or low intensity. We'll see how it goes as it is dependent on recovery.


 Data DATA     

  Phase 2 - 17th November - 31st December 2014

 
  Bring The Power - No Intensity Training
 
 
  LOW INTENSITY TRAINING - H/R: 40-60% = 100 - 125  
  Session Date Waking Heart Rate Rate of Perceived Heart Rate Training Minutes  
      Rate RPT RPE RPD Max Avg Undertaken Trained  
                       
  1 17th Nov 2014 47 8.0 4.0 3.0 110 85 6DF - P&S (up to step 12 of 15) 30  
  2 19th Nov 2014 49 8.0 5.0 3.0 124 91 6DF - R&S (up to step 16 of 20) 47  
  3 21st Nov 2014 52 7.5 4.5 2.5 102 81 6DF - Y&H (up to step 9 of 15) 36  
  4 25th Nov 2014 52 8.0 5.0 3.0 125 91 6DF - R&S (up to step 15 of 20) 44  
  5 26thNov 2014 54 7.50 4.00 3.00 114 90 6DF - P&S (up to step 12 of 14) 31  
  6 28th Nov 2014 53 8.00 4.00 2.50 118 91 6DF - Y&H (all steps) 53  
  7 1st Dec 2014 50 8.50 4.50 2.00 132 102 6DF - R&S (all steps) 55  
  8 2nd Dec 2014 50 7.50 4.00 3.00 n/k n/k Progressive Yoga 1 and 2 40  
  9 3rd Dec 2014 49 7.50 3.50 3.00 121 96 6DF - P&S (all steps) 43  
  10 8th Dec 2014 50 8.00 4.50 3.00 128 99 6DF - R&S (all steps over 2 sessions) 53  
  11 8th Dec 2014 50 8.50 4.00 2.50 n/k n/k 6DF - Y&H (all steps) 53  
  12 10th Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - P&S (all steps) 43  
  13 12th Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - Y&H (all steps) 53  
  14 15th Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - R&S (all steps) 43  
  15 17th Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - P&S (all steps) 53  
  16 19th Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - Y&H (all steps) 53  
  17 22nd Dec 2014 n/k n/k n/k n/k n/k n/k 6DF - R&S (all steps) 53  
  18 23rd Dec 2014 53 8.00 5.50 3.00 n/k n/k 6DF - P&S (all steps) 43  
  19 26th Dec 2014 50 8.50 5.50 2.50 n/k n/k 6DF - Y&H (all steps - ex. cool down) 45  
  20 27th Dec 2014 47 8.00 4.50 2.50 n/k n/k Progressive Yoga 1 20  
  21 28th Dec 2014 48 8.00 4.50 2.50 n/k n/k Progressive Yoga 2 20  
  22 30th Dec 2014 n/k 8.50 4.00 3.00 n/k n/k 6D Flows - All 10  
  23 31st Dec 2014 49 8.00 3.50 2.00 n/k n/k Progressive Yoga 1 &2 20  
      50 8 4 3 119 92   15:41  
   
 Bring The Power - No Intensity Training

 
  NO INTENSITY TRAINING - H/R: <40% = <100  
  Session Date Waking Heart Rate Rate of Perceived Training Undertaken Minutes  
      Rate RPT RPE RPD Trained  
                   
  1 17th Nov 2014 47 8.0 4.0 3.0 Unbinding Program 21  
  2 18th Nov 2014 48 9.5 2.0 1.0 TFFF:FA Mobility Program 24  
  3 20th Nov 2014 52 9.0 2.0 2.5 Shoulder Mobility with a Rod 10  
  4 23rd Nov 2014 60 9.0 2.0 1.0 Basics + Clovers - 10 Reps per drill 20  
  5 27th Nov 2014 56 9 2 1 5 x reps of each drill + shoulder mobility with a rod 20  
  6 30th Nov 2014 53 9 2 1 5 x reps of each drill 12  
  7 1st - 8th Dec 2014 51 9 2 1 Daily mobility ranging from 3 reps per drill to 5 reps per drill. n/k  
  8 9th-15th Dec 2014 n/k 9 2 1 Various short mobility sessions. n/k  
  9 16th-23rd Dec 2014 n/k n/k n/k n/k Various short mobility sessions. n/k  
  10 24th-29th Dec 2014 n/k n/k n/k n/k Various short mobility sessions. n/k  
  11 29th Dec 2014 n/a n/a n/a n/a 90 minute full body massage n/a  
  12 30th Dec 2014 n/k 9 3 2 Unbinding Program 21  
  13 31st Dec 2014 49 9 3 2 Unbinding Program + 2 hours of Badminton! 21  
      52 9 2 2       02:29  
                       

 

Notes:

Not 100% consistent with extended mobility sessions but not a problem. I am getting a lot of mobility from the warm ups prior to training and am doing daily drills. All is super cool :)

The 6 Degree Flows are going beautifully. What I like about consistent training is the understanding it gives with regard to output 'on the day'. If I can't complete a full session I no longer look at it as failure. Sure, my ego take a slight knock but I now understand the need to back off sometimes to sling forward in a future session.

UPDATE - 1st January 2015 - Once again progress has been beyond my wildest dreams. Gave myself 3 months to 'master' (cheeky way of saying being just ok!) the three six degree Flows and got them down in just over 2 months. Over the moon. Now I will focus on refinement and also incorporate flows from Primal Stress, which were hard before doing 6DF but now 'appear' easy ;) Scott Sonnon's approach is so intelligent. Love it. LOVE it. LOVE IT!


 

SCOTT SONNON - AB TIGHTENING ROUTING

30th December
Spur of the Moment Session
10minATP - Ab Tightening Routine

 


 Info INFO

This is a departure from my current training. Full details of my current stage of training can be found HERE.


Data DATA       

  10minATP - 30th December 2014

 
   10minATP

 
  MOD INTENSITY Waking Heart Rate  
  TRAINING 49  
           
  Target H/R Rate of Perceived  
  Not Applicable RPT RPE RPD  
  Numbers rounded up/down 8.0 5.5 3.0  
           

 


  Thoughts ADDITIONAL NOTES / THOUGHTS   

Oops, I did this program again ;) Need to figure out a way to determine performance to monitor progress. Will give it some thought.

SCOTT SONNON - AB TIGHTENING ROUTING

29th December
Spur of the Moment Session
10minATP - Ab Tightening Routine

 


 Info INFO

This was an unplanned departure from my current training. Full details of my current stage of training can be found HERE.


Data DATA       

  10minATP - 29th December 2014

 
   10minATP

 
  INTENSITY - 1 Waking Heart Rate  
  TRAINING n/k  
           
  Target H/R Rate of Perceived  
  Not Known RPT RPE RPD  
  Numbers rounded up/down 7.5 6.0 3.0  
           

 


  Thoughts ADDITIONAL NOTES / THOUGHTS   

Recommended my wife try this program as she is currently focusing on core strength. Went through the movements with her.

 I can't wait to 'master' this program as I KNOW it will make the core super strong. Thank you Coach Sonnon :) 

CLUBBELL 5x5 - FINAL SUMMARY

26th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full training log for Clubbell 5x5 can be found HERE.


Data DATA           

Clubbell 5x5 Data

                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT - KG 725 1135 1380 1210 1210 1205 975 1200 1200  
  Weight - lbs 1452 2272 2762 2422 2422 2412 1952 2402 2402  
  RPT 7.9 8 8 8.2 8.4 8.5 7.9 8.4 8.5  
  Level 1 1 1 1 1 1 2 2 2  
                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 10 11 12 13 14 15        
  WEIGHT - KG 1310 1435 1610 1100 1280 1535        
  Weight - lbs 2622 2872 3222 2202 2562 3072        
  RPT 8.3 8.1 8.4 8 8.4 8.5        
  Level 2 2 2 3 3 3        
                       

 

               
  Date Weight KG Weight lbs BF% Average Body Fat Muscle  
          Reduction Gain (Guestimate)  
  16th Nov 2014 73.2 161.04 10.77      
  26th Dec 2014 73.1 160.77 8.42 1.73KG / 3.81lbs 1.61KG / 3.53lbs  
               

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

All I can say is "Wow!" This is a great program.

Originally I had planned a 6 week phase of training but displaced one week during the middle. The final total was 15 sessions over 5 weeks. 

I didn't modify my nutrition to intentionally build muscle as this was a strength endeavour. My daily calorific intake did however increase by about 500 cals but was mainly carbohydrates. 

Taking the above into consideration I was gobsmacked to see a decrease in body fat from 10.77% to 8.42%. Muscle increase was in the region of 1.61KG / 3.53lbs. I am now interested to know what the results would be had I geared my nutritional intake towards hypertrophy! The equipment that I use to measure body fat and weight is cheap but I am taking these numbers at face value as I checked daily multiple times (plus have a visual) so all is very cool :)

I LOVE this program. It will become a valuable tool in the tool box. I'm going to repeat myself but it is worth it. The warm up and cool down drills are superb. Love 'em and will aim to incorporate them into future training where possible.

I can see how much thought went into this program. The movements chosen are so clever and gave an amazing challenge considering the weights were light (movements 1 and 3). The tension generated (for me) was pretty challenging and great at the same time. I can't get enough of movement 2 with the single heavy and finished at Level 3 with a 15KG / 33lb Clubbell. A real increase in strength for me personally.

I would whole-heartedly recommend Clubbell 5x5 and hope Alberto brings out more programs in the future. A great coach and a great program.

Thanks, Alberto.


Data A MESSAGE FROM ALBERTO  

Taken from Alberto's Facebook Page

Alberto Gallazzi
December 29, 2014 at 9:13am

What make me happy in this wonderful work I am blessed to do , are the words and the results that people achieve after some cues i gave them or working on one of my programs ! Thanks Andrew for this review

Displaying items by tag: Clubbell 5x5
This is a web site that I have created to chart my individual Tacfit journey. Please feel free to walk with me as I embark on new exciting challenges.
TACFIT-TRAINING.CO.UK
  
  • You, Scott Sonnon and 34 others like this.
  •  2 shares

  • Bruce McLaughlan Nice endorsement.
    December 29, 2014 at 9:45am · Like · 2

  • Daniel Markert Reminds me of you fixing my flat foot squat.
    December 29, 2014 at 10:19am · Like · 2

  • Alberto Gallazzi Will be my pleasure Daniel
    December 29, 2014 at 2:31pm · Like · 1

  • Andrew Jaymes Many thanks, Alberto. It was an honour and a pleasure to train with your outstanding program. I look forward to doing it again in the very near future. With best wishes, Andy.
    December 29, 2014 at 3:57pm · Like · 2

 

CLUBBELL 5x5 - WEEK 5 - SESSION 15

26th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA           

  Week 5 - Session 15 - 26th December 2014

 
   Clubbell 5x5 Data

 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 50 56  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.5 3.5 150 116 34  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    7.3 6.6  
  Disparity Between Perceived & Average 0.7  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1535 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 7 3 10 12 3  
  Exercise 2 8.5 7.5 3 15 15 3  
  Exercise 3 8.5 7.5 4 10 10 3  
  Exercise 4       n/a n/a n/a  
  Exercise 5       n/a n/a n/a  
  Average 8.5 7.3 3.3 12 12  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 60  
  Notes Didn't do the finishers. VERY satisfied with performance.  
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15    
  WEIGHT (KG) 1310 1435  1610  1110 1280   1535      
  RPT 8.3 8.1  8.4 8.0   8.4 8.5       
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

What a wonderful end to a wonderful program. I was amazed to do movement 2 with the 15kg Clubbell. A great end......

 

CLUBBELL 5x5 - WEEK 5 - SESSION 14

24th December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA          

  Week 5 - Session 14 - 24th December 2014

 
  Clubbell 5x5 Data
 
 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING n/k 55  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.5 7.0 2.5 148 117 31  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.9 6.7  
  Disparity Between Perceived & Average 0.2  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1280 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 8.5 6.5 2 10 10 3  
  Exercise 2 8.5 7 3 12 15 3  
  Exercise 3 8 7 3 5 10 3  
  Exercise 4 8.5 7 2.5 n/a n/a n/a  
  Exercise 5 8.5 7 3 n/a n/a n/a  
  Average 8.4 6.9 2.7 9 12  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 74  
  Notes    
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15    
  WEIGHT (KG) 1310 1435  1610  1110 1280         
  RPT 8.3 8.1  8.4 8.0   8.4        
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Was able to increase weight today. What is interesting is that I know that I could not have used the same weight yesterday. I know my body is adapting but not that quickly! The lower weight yesterday really helped to aid technique and selective muscle tension. I really look forward to the final workout in 2 days as the body should have adapted further. I hope to increase the weight further for my peak session. Bring it on! 

 

SCOTT SONNON - AB TIGHTENING ROUTING

24th December
Spur of the Moment Session
10minATP - Ab Tightening Routine

 


 Info INFO

This was an unplanned departure from my current training. Full details of my current stage of training can be found HERE.


Data DATA       

  10minATP - 24th December 2014

 
   10minATP

 
  INTENSITY - 1 Waking Heart Rate  
  TRAINING n/k  
           
  Target H/R Rate of Perceived  
  Not Known RPT RPE RPD  
  Numbers rounded up/down 7.5 6.0 3.0  
           

 


  Thoughts ADDITIONAL NOTES / THOUGHTS   

Woke up and decided to do ATP again! This program is GREAT!

Yesterday I did about 70% of the total program in 10 minutes. Today I guestimate about 75%. The only way is up, Baby!

 

CLUBBELL 5x5 - WEEK 5 - SESSION 13

23rd December
6 Degree Strength
Alberto Gallazzi

 


 Info INFO

Full details of this current stage of training can be found HERE.


Data DATA         

  Week 5 - Session 13 - 23rd December 2014

 
  Clubbell 5x5 Data
 
 
  MODERATE INTENSITY Waking Heart Rate Pre-Training Heart Rate  
  TRAINING 53 53  
                 
  Target H/R Rate of Perceived Heart Rate  
  60-80% = 125 - 150 RPT RPE RPD Max Avg Diff  
  Numbers rounded up/down 8.0 6.0 2.5 145 114 31  
                 
  Intuition versus Reality Perceived Heart Rate RPE Average Heart Rate RPE  
    6.1 6.5  
  Disparity Between Perceived & Average -0.4  
                 
  Total weight moved (KG) and lowest level of sophistication Weight 1110 Level 3  
                 
  Movements RPT RPE RPD Weight - KG Level  
          Lowest Highest Lowest  
  Exercise 1 7.5 6 2.5 10 10 3  
  Exercise 2 8.5 6.5 2.5 12 12 3  
  Exercise 3 7.5 6 3 5 5 3  
  Exercise 4 8 6 2.5 n/a n/a n/a  
  Exercise 5 8.5 6 3 n/a n/a n/a  
  Average 8.0 6.1 2.7 9 9  
                 
  Training Undertaken Clubbell 5x5 - Alberto Gallazzi  
  Strategy Create a score based on lowest complexity level across first 3 exercises and total weight moved during exercises 1 to 3.  
  Minutes Trained 72  
  Notes    
                 

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT (KG) 725 1135 1380  1210  1250 1205  975 1200  1200  
  RPT 7.9 8 8 8.2  8.4  8.4 7.9 8.4 8.5  
                       

 

                       
    TOTAL WEIGHT MOVED PLUS RATE OF PERCEIVED TECHNIQUE  
  SESSION 10 11 12 13 14 15 16 17 18  
  WEIGHT (KG) 1310 1435  1610  1110            
  RPT 8.3 8.1  8.4 8.0             
                       

 


 Thoughts ADDITIONAL NOTES / THOUGHTS   

Comfortable with the movements. LOVE movement 2. Need to polish up technique but very happy.

This was supposed to be Week 6 but 2 weeks ago I displaced Clubbell 5x5 training to experiment with some other stuff. I was going to extend 5x5 by 1 week (and finish on the 2nd January) but have decided to end as originally planned. My last 5x5 training session will be on the 26th December. That gives me 2 more training sessions to see what I can do with Level 3 movements. Challenging and exciting at the same time :) 

 

SCOTT SONNON - AB TIGHTENING ROUTING

23rd December
Spur of the Moment Session
10minATP - Ab Tightening Routine

 


 Info INFO

This was an unplanned departure from my current training. Full details of my current stage of training can be found HERE.


Data DATA       

  10minATP - 23rd December 2014

 
   10minATP

 
  INTENSITY - 1 Waking Heart Rate  
  TRAINING 52  
           
  Target H/R Rate of Perceived  
  Not Known RPT RPE RPD  
  Numbers rounded up/down 7.0 6.0 3.0  
           

 


  Thoughts ADDITIONAL NOTES / THOUGHTS   

Decided to do Scott Sonnon's 10 minute abdominal tightening routine this morning. It's been sat patiently waiting on my desktop since obtaining it in May (2014). I haven't done any dedicated ab training since starting Tacfit over 2 years ago so this was going to be an interesting training session. I got my 6 pack three years ago when my body fat percentage dropped to under 10%. I don't believe inthe efficiency of sit-ups or crunches but LOVE dynamic planks and core strengthening Clubbell training.

My core is super strong from Tacfit training and held up well with this session. The first 2 minutes was mega-burn but the 8 mins after were cool as you like! Challenging but great. I loved this dedicated training session and will include it so that I can complete the 10 minutes doing all repetitions. A nice new interesting mountain to climb. And ONLY 10 minutes.

 

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